3/30/2010

WU:
DROM, dynamic stretching, jump rope
20lb med ball: 12-9-6 pushup, deadlift, push press toss

Oly Programming:
Jerk off Blocks
78% x 3 x 3 - 215#
81% x 3 x 2 - 225#

<3 blocks

Clean Pull
100% x 3 x 5 - 265#

Back Squat (HBBS)
86% x 4 x 5 - 325#
Felt good, hips a little bit tight.

Metcon:
For time: (a scaled cffb metcon)
75 Push Ups (was 100, but I was running late on squats and rushed them a little, so my coach said do 75)

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately broad jump 10m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 10m broad jumps must be completed.

4 sets of broad jumps, 6:20 total

3/28/2010

WU:
Dynamic Stretching, DROM, PVC Burgener WU, light snatches

Oly Programming:

Snatch
70% x 2 - 140#
75% x 2 - 150#
77% x 1 x 2 - 155#

Clean & Jerk
70% x 2 - 185#
75% x 2 - 200#
77% x 1 x 2 - 205#

Snatch Shrug
105% x 6 x 5 - 210#

RDL
60% (of clean) x 6 x 5 - 160#

Deadhang pullups
15 (sets) x 2

3/27/2010

WU: DROM, Dynamic Stretching, light PVC OHS sets, LBBS with bar

Crossfit Total: 3 attempts at each of:

back squat - 1 rep max
press - 1 rep max
deadlift - 1 rep max

Warmed up each approprately, here are my attempts:

Squat (LBBS):
1st: 415 (PR)
2nd: 435 (PR)
3rd: 455 (F) - got out of hole and just got stuck about halfway up... I have this weight, I think. Just not today.

Press:
1st: 195
2nd: 200 (PR) - Nice surprise.
3rd: 205 (F)

Deadlift:
1st: 505 (F) - Really just wobbly and got too far back on my heels. Again, I have this weight, just not today.
2nd: 495 (PR) - So solid compared to the 505 attempt, I don't really know what's up with that.
3rd: 505 (F) - Tired and didn't even break it that far off of the platform.

Crossfit Total: 1130 lbs

+115lbs over 12.5.09, so I'm happy with that.

3/25/2010

WU:
DROM, dynamic stretching
3 rounds (not for time):
24kg KB swings
10 PVC OHS
10 spiderman pushups

Oly Programming:

Power Clean
70%x3x5
195#

Snatch High Pull
70%x3x5
145#

Snatch Balance
65%x3x5
135#

Metcon:
10-8-6-4-2 (w/ 95lb barbell)
deadlift
power clean
thruster
5:41

3/21/2010

WU:
DROM, Burgener WU, PVC snatches, light snatches

Oly Programming:
Snatch
80% x 1 - 160#
82% x 1 - 165#
84% x 1 - 170#
87% x 1 - 175#
84% x 1 - 170#
82% x 1 - 165#

Clean & Jerk
80% x 1 - 210#
82% x 1 - 215#
84% x 1 - 225#
87% x 1 - 230#
84% x 1 - 225#
82% x 1 - 215#

Clean Shrug
113% x 6 x 5 - 300#

Press
1 x 3 x 135#
1 x 2 x 155#
1 x 1 x 185#
1 x 1 x 190#
1 x 1 x 195# (PR)
1 x F x 200#

3/20/2010

WU:
1 min light 20" box jump
DROM, Dynamic stretching
10 pushups
5 deadhang pullups
1 min light 20" box jump
10 pushups, 5 deadhang pullups
1 min light 20" box jump

Oly Programming:
2-position snatch (floor, mid-thigh)
77% x 2 sets - 150#
81% x 3 sets - 160#

Snatch pull
98% x 3 x 5 - 200#

Snatch push press
81% x 3 x 3 - 165#

Back squat (oly/hbbs)
85% x 4 x 5 - 315#

3/19/2010

Back from vacation. Feel good and well rested.

WU:
800m light run
DROM, dynamic stretching
3 rounds of:
3 reps of ea DL/Hang power clean/front squat/push press complex (45lbs/95lbs/125lbs)
10 pushups
10 back extensions

Box's Strength Programming:
Deadlift 1 x 5 @ 75%
375#

Deadlift 1 x 3 @ 85%
425#

Deadlift 1 x 1 or more @ 95%
475#x3 (Sweet, 500+ should be no problem now, hopefully.)

Metcon:
3 rounds for max reps/calories
C2 row - 1 minute
rest 30 seconds
power clean & jerk - 1 minute
rest 30 seconds
abmat sit-up - 1 minute
rest 30 seconds

190 total reps/calories, 155lb clean and jerks.

3/17/2010

On Vacation, so this is an abbreviated workout:

WU: DROM, Dynamic stretching,
Renegade DB rows: 2x5(each arm): 2x50lbs

The hotel gym was terrible... the first barbell literally broke when I loaded plates, and the second looked shaky so I didn't want to load more than 2x45lb plates.

Front Squat
3x10x135lbs

Press
3x5x160lbs

DB Snatches
1x10x50lbs (each arm)

25 pushups

Hey, I was on vacation.

3/11/2010

I have a cold, but felt ok today, considering.

WU:
Jump rope, DROM, Dynamic stretching

Oly Programming:
Power Clean + Clean
75% x 4 sets - 205# - these felt easy/good.

Clean High Pull
78% x 5 x 2 - 205#
78% x 4 x 3 - 205#

Snatch Balance
70% x 3 x 2 - 140#
75% x 3 x 2 - 150#
80% x 3 - 160# - first 4 sets felt a little off, 5th set felt easy as I focused on staying more upright with my torso/chest high.

Metcon:
20s on/10s off, 3 rounds
L-hang from rings (arms above) - first round only held L for about 10s, after that tuck-sit
handstand hold (against wall)
125lb OHS (was supposed to be 115, whatever. Got 6-8 per round or so)

3/9/2010

Weighed 258.5# this morning and my crap BF meter said 16.1% bodyfat. This seems low, or at least I feel/look fatter than that.

Had a sub coach today.

WU:
DROM, Dynamic Stretching, 10 OHS with PVC + 3 sots OHS grip presses per OHS
2 rounds of stuff that is harder now that I weigh more:
5 deadhang pullups
5 HSPU (subbed feet on a box)
10 situps (ok these aren't harder)

Oly programming:

Power Snatch + Snatch
75% x 4 sets
150#
Felt easy.

Snatch Deadlift
100% x 7 x 2
100% x 5 x3
used 215# even though my snatch 1RM is currently 200#. Tried wrist straps for a few rounds, but I'm not really used to using them. I think they will be helpful though, as snatch grip is really hard on my hands after a while.

Clean Pull
96% x 5 x 3 (should have been 5 x 5, but got cut short because of metcon)
255#

Metcon:
15-12-9
105# thruster
pullups
burpees

11:30 something. Did not like this one, was just too much volume after lots of weight volume.

3/7/2010

Open gym day, made this another oly day using programming from what we're currently doing.

WU:
DROM, Dynamic Stretching, Burgener WU w/ PVC

Oly Programming:
Snatch
70% x 3 - 140#
75% x 2 - 150#
80% x 1 - 160#
85% x 1 - 170#
80% x 1 - 160#
75% x 1 - 150#

Clean and Jerk
70% x 3 - 185#
75% x 2 - 200#
80% x 1 - 210#
85% x 1 - 225#
80% x 1 - 210#
75% x 1 - 200#

Clean Shrug
110% x 6 x 5 - 295#
Dropped the last rep of the 4th set on my left shin, got lucky that it will probably just be a bad bruise.

RDL
68% (of clean) x 8 x 5 - 180#

I added press as well, was not part of programming but had some extra time at the end.

Press
3 (sets) x 5 (reps) at 155#

3/6/2010

Weighed 255 this morning.

WU:
DROM, Dynamic Stretching
15-12-9
PVC OHS
16kg KB deadlift
16kg KB swing
-cut the above a little short because my low back is still tight/whatever from Monday

Oly Programming:
3-position snatch (floor, knee, mid-thigh)
70% x 3 x 3 - 140#
75% x 3 x 3 - 150#

Snatch Pull
93% x 5 x 5 - 185#

Back Squat (HBBS)
65% x 5 - 235#
70% x 5 - 255#
74% x 4 - 275#
80% x 3 x 2 - 290#

No Metcon. Did 3x5 chinups instead.

3/4/2010

WU:
DROM, dynamic stretching, 2x1-2min jumprope, 3X10 pushups, partner 20lb wallball (squat + also distance underhand toss)

Oly Programming:
1 Power Clean + 2 full cleans complex
70% x 2 sets
185#
75% x 3 sets
200#

Snatch High Pull
73%x5x3
145#
78%x5x2
155#

Snatch Balance
65%x3x2
135#
70%x3
140#
75%x3x2
150#

Metcon:
15-10-5
Pullups
32kg x 2 KB Push Press
All sets were broken into multiple sets, but I finished. Push presses were hard at the end and failed a few reps, but was able to re-clean and finish.

3/3/2010

Played basketball. Had a weird tightness along my right ankle and up through the right side of my leg. Will have to keep an eye on that. It's not necessarily painful, just intensely uncomfortable. This doesn't happen at crossfit/oly/etc, just when playing bball, so I think it might be my shoes (?).

3/2/2010

WU:
DROM, Dynamic Stretching, jumprope, air squats, jumping air squats, dive bombers, pushups, spiderman pushups

Oly programming :
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep
70%x2sets
140#

75%x3sets
150#

Jerk
75%x3x5
185#

Clean Pull
93%x5x5
245#

"Metcon":
15-12-9
24" box jump
pullups
4:51

3/1/2010

WU:
Lunges w/ twist, Inchworm, broad jump

Strength:
Bsed this off of 90% of my 1RM since I'm coming off being sick this weekend and not feeling 100%

Back Squat 1 x 5 @ 65%
255#

Back Squat 1 x 5 @ 75%
295#

Back Squat 1 x 5 or more @ 85%
335#x10reps

3 rounds for total time:
7 hang squat clean, 135lb (85lb)
21 deadlift, 135lb (85lb)
rest 90 seconds
Smoked 1st 2 rounds super fast and couldn't even clean the weight after 3 reps in the last round, my hips and back just were 100% smoked.

4 sets for max reps:
burpee - 30 seconds on / 30 seconds off
Just stretched instead of doing this. Meh.